Thanks slowmotion! I hope training's going well for you too!
Wooden Platform, Iron Men!
Moderator: Chebass88
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dlocas7
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- Age: 51
Re: Old-School Barbell Lifts!
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dlocas7
- Registered User
- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Thursday March 31st
Clean & Press --- strict, barbell is cleaned on each set... power training!
85 lbs 2 x 5 (I basically use arms only to clean the bar, and this is only meant to get blood into the muscles)
128 lbs 2 x 3 (This is the minimum weight I can use to properly contract my lats and start off the press)
158 lbs x 3
178 lbs (81 kg) 2 x 3 (this is 74% of my max; a very good meat-and-potatoes training weight for me)
200 lbs (91 kg) 3 x 2 (I'm rusty, but it's OK)
178 lbs (81 kg) 4 x 3 --- This session was a variant of my classic 8 x 3 (two triples were replaced with three doubles)
Clean Pulls, high!
200 lbs x 3
220 lbs 5 x 2 --- all reps fast and high!
Half-sumo Deadlift
138 lbs x 5
229 lbs x 5
300 lbs 5 x 3 --- Already feeling improvement; my muscles are learning this new lift. Next week I keep 300 lbs and will do 6 sets per session. This weight being very moderate (55% of my conventional PR), I'm able to do this lift every other day. Some soreness in my thighs and glutes, and this is perfectly normal.
Clean & Press --- strict, barbell is cleaned on each set... power training!
85 lbs 2 x 5 (I basically use arms only to clean the bar, and this is only meant to get blood into the muscles)
128 lbs 2 x 3 (This is the minimum weight I can use to properly contract my lats and start off the press)
158 lbs x 3
178 lbs (81 kg) 2 x 3 (this is 74% of my max; a very good meat-and-potatoes training weight for me)
200 lbs (91 kg) 3 x 2 (I'm rusty, but it's OK)
178 lbs (81 kg) 4 x 3 --- This session was a variant of my classic 8 x 3 (two triples were replaced with three doubles)
Clean Pulls, high!
200 lbs x 3
220 lbs 5 x 2 --- all reps fast and high!
Half-sumo Deadlift
138 lbs x 5
229 lbs x 5
300 lbs 5 x 3 --- Already feeling improvement; my muscles are learning this new lift. Next week I keep 300 lbs and will do 6 sets per session. This weight being very moderate (55% of my conventional PR), I'm able to do this lift every other day. Some soreness in my thighs and glutes, and this is perfectly normal.
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Saturday April 2nd
Clean & Press --- strict, with barbell clean on each set
85 lbs 2 x 5 reps
128 lbs 2 x 3
158 lbs x 1, 178 lbs x 1
200 lbs x 1
210 lbs x 1 @ RPE 7.5 at 88% of PR
163 lbs 5 x 5 @ RPE 6-7 --- A heavier single followed with volume work.
Clean High Pulls
200 lbs x 3
225 lbs 5 x 2 --- This week I added five pounds
Half-sumo Deadlift
138 lbs x 5
229 lbs x 5
300 lbs 6 x 3 --- My thighs are not used to working in this start position. My quads are sore now. Nothing to worry about.
This is heavyweight Olympic Champion Yuri Vlasov giving a lifting exhibition in Rome, 1960. He's snatching what looks like 150 kg / 331 lbs.
Clean & Press --- strict, with barbell clean on each set
85 lbs 2 x 5 reps
128 lbs 2 x 3
158 lbs x 1, 178 lbs x 1
200 lbs x 1
210 lbs x 1 @ RPE 7.5 at 88% of PR
163 lbs 5 x 5 @ RPE 6-7 --- A heavier single followed with volume work.
Clean High Pulls
200 lbs x 3
225 lbs 5 x 2 --- This week I added five pounds
Half-sumo Deadlift
138 lbs x 5
229 lbs x 5
300 lbs 6 x 3 --- My thighs are not used to working in this start position. My quads are sore now. Nothing to worry about.
This is heavyweight Olympic Champion Yuri Vlasov giving a lifting exhibition in Rome, 1960. He's snatching what looks like 150 kg / 331 lbs.
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Wednesday April 6th --- Lots of job-related stress & very late show up
Clean & Press, strict with clean on each set
85 lbs 2 x 5
128 lbs 2 x 3
158 lbs x 1
178 lbs x 1
200 lbs 5 x 1 @ RPE 7
163 lbs 5 x 5 @ RPE 6-7
Half-sumo Deadlift --- this starting position feels so unnatural!
138 lbs x 5
229 lbs x 5
300 lbs 2 x 3
350 lbs x 1 @ RPE 6.5 (very hard to tell between RPE 6 and 7)
300 lbs 4 x 3 RPE 5
Clean & Press, strict with clean on each set
85 lbs 2 x 5
128 lbs 2 x 3
158 lbs x 1
178 lbs x 1
200 lbs 5 x 1 @ RPE 7
163 lbs 5 x 5 @ RPE 6-7
Half-sumo Deadlift --- this starting position feels so unnatural!
138 lbs x 5
229 lbs x 5
300 lbs 2 x 3
350 lbs x 1 @ RPE 6.5 (very hard to tell between RPE 6 and 7)
300 lbs 4 x 3 RPE 5
Last edited by dlocas7 on Fri Apr 08, 2022 2:04 am, edited 1 time in total.
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Thursday April 7th --- Getting back in good enough shape to lift back-to-back! Encouraging!
Clean High Pulls
128 lbs 2 x 3 reps
178 lbs x 3
200 lbs x 3
225 lbs 5 x 2 --- Felt fast & powerful; these pulls are always crisper when I do them first thing in a session. If my clean were lagging behind my press, I would always do my clean or snatch pulls before some rep work on the press.
Dumbbell Press, standing overhead with parallel grip
54 pounders... x 8 reps
64 pounders... 3 x 8 reps --- just nice and light; this is my first time doing back-to-back overhead work. Such dumbbell work was typical among olympic weightlifters back in the 1940s. They often did dumbbell work on their "off days".
Half-sumo Deadlift
138 lbs x 3
229 lbs x 3
280 lbs 6 x 1 -- I was especially sore in my inner thighs; this light work should help some. I'm starting to feel more comfortable in this starting position. A higher frequency is very beneficial to learn a new lift. Saturday, I should be fine for a submax single at 370 lbs before my volume work. Slow and steady.
Clean High Pulls
128 lbs 2 x 3 reps
178 lbs x 3
200 lbs x 3
225 lbs 5 x 2 --- Felt fast & powerful; these pulls are always crisper when I do them first thing in a session. If my clean were lagging behind my press, I would always do my clean or snatch pulls before some rep work on the press.
Dumbbell Press, standing overhead with parallel grip
54 pounders... x 8 reps
64 pounders... 3 x 8 reps --- just nice and light; this is my first time doing back-to-back overhead work. Such dumbbell work was typical among olympic weightlifters back in the 1940s. They often did dumbbell work on their "off days".
Half-sumo Deadlift
138 lbs x 3
229 lbs x 3
280 lbs 6 x 1 -- I was especially sore in my inner thighs; this light work should help some. I'm starting to feel more comfortable in this starting position. A higher frequency is very beneficial to learn a new lift. Saturday, I should be fine for a submax single at 370 lbs before my volume work. Slow and steady.
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dlocas7
- Registered User
- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Saturday April 9th
Clean & Press
85 lbs 2 x 5
128 lbs 2 x 3, 158 lbs x 1, 178 lbs x 1
200 lbs x 1 @ RPE 6
205 lbs x 1 @ 7
215 lbs x 1 @ 8 (RPE 8-9 is normally my training cap --- sometimes it's important to practice proper layback and positioning under a max effort)
168 lbs 5 x 5 @ 7
Snatch High Pull
128 lbs x 5, 178 lbs x 3, 200 lbs x 3
225 lbs 5 x 2
Half-sumo Deadlift
138 lbs x 5, 229 lbs x 3
280 x 1
310 x 1
330 x 1
350 x 1 (feels heavier than conentional when initiating the pull, which is probably normal)
370 x 1 @ RPE 7
310 lbs 5 x 3 @ 4 (310 now feels easier than 300 two weeks ago)
Clean & Press
85 lbs 2 x 5
128 lbs 2 x 3, 158 lbs x 1, 178 lbs x 1
200 lbs x 1 @ RPE 6
205 lbs x 1 @ 7
215 lbs x 1 @ 8 (RPE 8-9 is normally my training cap --- sometimes it's important to practice proper layback and positioning under a max effort)
168 lbs 5 x 5 @ 7
Snatch High Pull
128 lbs x 5, 178 lbs x 3, 200 lbs x 3
225 lbs 5 x 2
Half-sumo Deadlift
138 lbs x 5, 229 lbs x 3
280 x 1
310 x 1
330 x 1
350 x 1 (feels heavier than conentional when initiating the pull, which is probably normal)
370 x 1 @ RPE 7
310 lbs 5 x 3 @ 4 (310 now feels easier than 300 two weeks ago)
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Monday April 11th
Clean Pull (medium height)
128 lbs 2 x 3 reps
178 lbs x 3
220 lbs x 2
250 lbs x 2
270 lbs 5 x 2 -- No straps & overcrush grip
Pike Push ups, feet on chair & hands on wooden blocks
BWT (260 lbs) 4 x 6 reps
Half-sumo Deadlift
138 lbs x 3
229 lbs x 3
280 lbs 8 x 1 -- Practice with lighter weight; with straps, as it's very important not to overfatigue the grip (if I do one pull or deadlift exercise without straps, I'll wear straps on the second one; my finger tendons respond better to high-frequency short stimulations).
Clean Pull (medium height)
128 lbs 2 x 3 reps
178 lbs x 3
220 lbs x 2
250 lbs x 2
270 lbs 5 x 2 -- No straps & overcrush grip
Pike Push ups, feet on chair & hands on wooden blocks
BWT (260 lbs) 4 x 6 reps
Half-sumo Deadlift
138 lbs x 3
229 lbs x 3
280 lbs 8 x 1 -- Practice with lighter weight; with straps, as it's very important not to overfatigue the grip (if I do one pull or deadlift exercise without straps, I'll wear straps on the second one; my finger tendons respond better to high-frequency short stimulations).
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Glad to be back after a while; I'm not going to write all the sessions I had in the meantime. I'll just sum it up by saying that I didn't have any PRs and got set back by some overuse injury in the left triceps, which took a couple of months to heal. I think my arm's all right now.
I'm also still plagued by a problem of cyber-addiction that developed during the pandemic; it's causing me to spend far too much time sitting in front of a computer in the exact same position, and this has led to overwork and inflammation flare-ups in some specefic parts of my lower back.
The next entry will be the first training session I take after three weeks of complete rest. A week ago, I wasn't really able to walk without pain. Deadlifting and heavy pulls are out, but I've found I can do some light overhead pressing, so I won't have to do only floor presses. Doing a lift standing is better for overall health.
I'm also still plagued by a problem of cyber-addiction that developed during the pandemic; it's causing me to spend far too much time sitting in front of a computer in the exact same position, and this has led to overwork and inflammation flare-ups in some specefic parts of my lower back.
The next entry will be the first training session I take after three weeks of complete rest. A week ago, I wasn't really able to walk without pain. Deadlifting and heavy pulls are out, but I've found I can do some light overhead pressing, so I won't have to do only floor presses. Doing a lift standing is better for overall health.
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Sunday, September 11, 2022
Clean & Press (strict)
Today's goal is to test max reps with 168 lbs to see where I'm at and to gauge my rep work for the next sessions.
85 lbs 2 sets x 5 reps
128 lbs 2 x 3 reps
148 lbs 2 x 3 reps
168 lbs x 7 reps (max, RPE 9.5)
148 lbs 2 x 5
Muscle Snatch
128 lbs 2 x 3 reps & that was all my lower back could do today. I'll come back when I'm better, possibly Tuesday.
The muscle cleans felt weird due to my lower back, but they weren't painful and my arms are strong enough to pull such weights all the way up without much lower body involvement. I'll have to wait until I'm better to begin doing singles up to 200-210.
Clean & Press (strict)
Today's goal is to test max reps with 168 lbs to see where I'm at and to gauge my rep work for the next sessions.
85 lbs 2 sets x 5 reps
128 lbs 2 x 3 reps
148 lbs 2 x 3 reps
168 lbs x 7 reps (max, RPE 9.5)
148 lbs 2 x 5
Muscle Snatch
128 lbs 2 x 3 reps & that was all my lower back could do today. I'll come back when I'm better, possibly Tuesday.
The muscle cleans felt weird due to my lower back, but they weren't painful and my arms are strong enough to pull such weights all the way up without much lower body involvement. I'll have to wait until I'm better to begin doing singles up to 200-210.
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Tuesday, September 13, 2022
**This is a commitment to myself**
Right now at the office and working; I need to stay focused so I can finish in due time and TRAIN! Yes, my cyber-addiction got that bad!
My lower back is still bothering me a bit, so heavy lower-body work is still out, but I'll see what I can do! From my max reps testing Sunday at 168 x 7, I gather that I can do 5 sets of 3 at RPE 7 using that same 168 lbs.
********************************
The session went amazingly well; I've lifted pain free! Performance is down a bit, which is absolutely normal at this point, but all my joints and connective tissue are fresh and I'm now able to train. I'll see Saturday whether I can deadlift or not; if that is still out, I can always to a specialized cycle in overhead pressing.
Clean & Press (bar is cleaned on each set)
85 lbs 2 sets x 5
128 lbs 2 x 3
148 lbs 1 x 3
168 lbs 5 x 3 @ RPE 7-7.5
One-leg Squat (both legs, starting with left side)
BWT 1 x 6
BWT & 25 lbs 1 x 7 @ RPE 9.5 (I know now that this weight will call for sets of 4-5 reps)
BWT & 25 lbs 3 x 4 @ RPE 7 / RPE 8 on left side due to max rep test
**This is a commitment to myself**
Right now at the office and working; I need to stay focused so I can finish in due time and TRAIN! Yes, my cyber-addiction got that bad!
My lower back is still bothering me a bit, so heavy lower-body work is still out, but I'll see what I can do! From my max reps testing Sunday at 168 x 7, I gather that I can do 5 sets of 3 at RPE 7 using that same 168 lbs.
********************************
The session went amazingly well; I've lifted pain free! Performance is down a bit, which is absolutely normal at this point, but all my joints and connective tissue are fresh and I'm now able to train. I'll see Saturday whether I can deadlift or not; if that is still out, I can always to a specialized cycle in overhead pressing.
Clean & Press (bar is cleaned on each set)
85 lbs 2 sets x 5
128 lbs 2 x 3
148 lbs 1 x 3
168 lbs 5 x 3 @ RPE 7-7.5
One-leg Squat (both legs, starting with left side)
BWT 1 x 6
BWT & 25 lbs 1 x 7 @ RPE 9.5 (I know now that this weight will call for sets of 4-5 reps)
BWT & 25 lbs 3 x 4 @ RPE 7 / RPE 8 on left side due to max rep test
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Saturday, September 17th
Clean & Press (bar is cleaned on each set)
85 lbs 2 sets x 5
128 lbs 2 x 3
148 lbs x 3
168 x 1, 178 x 1, 188 x 1
200 lbs 2 sets x 1 @ RPE 7
168 lbs 5 sets x 3 @ 7.5 - last set was @ 8
Clean Pulls
229 lbs 3 sets x 2 --- third set was the best = coordination is coming back
Deadlift
280 x 5
350 x 5
410 x 1
440 x 1 @ 8.5 --- maybe it wasn't such a great idea to go this heavy on week one. My lifetime PR is 554, but right now I put my training max at 500.
350 lbs 3 sets x 5 @ 6-7
Clean & Press (bar is cleaned on each set)
85 lbs 2 sets x 5
128 lbs 2 x 3
148 lbs x 3
168 x 1, 178 x 1, 188 x 1
200 lbs 2 sets x 1 @ RPE 7
168 lbs 5 sets x 3 @ 7.5 - last set was @ 8
Clean Pulls
229 lbs 3 sets x 2 --- third set was the best = coordination is coming back
Deadlift
280 x 5
350 x 5
410 x 1
440 x 1 @ 8.5 --- maybe it wasn't such a great idea to go this heavy on week one. My lifetime PR is 554, but right now I put my training max at 500.
350 lbs 3 sets x 5 @ 6-7
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Monday September 19th
Clean & Press (bar is cleaned on each set)
85 lbs 2 sets x 5
128 lbs 2 x 3
148 x 1
158 x 1, 168 x 1, 178 x 1, 188 x 1,
200 x 1
148 lbs 8 sets x 3
Deadlift
290 lbs x 10
Clean & Press (bar is cleaned on each set)
85 lbs 2 sets x 5
128 lbs 2 x 3
148 x 1
158 x 1, 168 x 1, 178 x 1, 188 x 1,
200 x 1
148 lbs 8 sets x 3
Deadlift
290 lbs x 10
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Wednesday, September 21st
Clean & Press (bar is cleaned on each set)
85 lbs 2 sets x 5
128 lbs 2 x 3
148 x 3
158 x 3
168 x 3
178 x 3 @ 8 --- My volume tolerance is quite low, but I also have good volume sensitivity.
Deadlift
280 x 5
350 lbs 4 sets x 5 --- I'll wait to see how I recover before doing 5 sets.
Clean & Press (bar is cleaned on each set)
85 lbs 2 sets x 5
128 lbs 2 x 3
148 x 3
158 x 3
168 x 3
178 x 3 @ 8 --- My volume tolerance is quite low, but I also have good volume sensitivity.
Deadlift
280 x 5
350 lbs 4 sets x 5 --- I'll wait to see how I recover before doing 5 sets.
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Saturday, September 24th
Clean & Press (bar is cleaned on each set)
85 lbs 2 sets x 5
128 lbs 2 x 3
148 x 3
158 x 3
178 lbs 8 sets x 3 @ RPE = 7, 7.5, then 8 on last set.
Deadlift
280 x 5
350 lbs 3 sets x 6
Clean & Press (bar is cleaned on each set)
85 lbs 2 sets x 5
128 lbs 2 x 3
148 x 3
158 x 3
178 lbs 8 sets x 3 @ RPE = 7, 7.5, then 8 on last set.
Deadlift
280 x 5
350 lbs 3 sets x 6
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Saturday, October 1st
Clean & Press
128 lbs x 3
138 x 3, 148 x 3, 158 x 3, 168 x 3, 178 x3, 188 x3
200 x 2 -- that set was hard; I'm not doing enough lifting to maintain strength, but my fatigue levels are very low and my body is trainable again.
Clean High Pull
220 lbs 2 x 3 reps
Deadlift
230 x 3
280 x 3
320 x 3
360 5 x 5
Clean & Press
128 lbs x 3
138 x 3, 148 x 3, 158 x 3, 168 x 3, 178 x3, 188 x3
200 x 2 -- that set was hard; I'm not doing enough lifting to maintain strength, but my fatigue levels are very low and my body is trainable again.
Clean High Pull
220 lbs 2 x 3 reps
Deadlift
230 x 3
280 x 3
320 x 3
360 5 x 5
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Thursday, October 6th
Clean & Press ( always strict )
128 lbs 2 sets x 5
158 x 5
Clean High Pull, 220 lbs 2 x 5 reps (bar height and speed better on second set; need for 1-2 lighter sets before)
Deadlift, 290 lbs 2 x 5 reps
I came very late at night. This 20-minute session did me some good. Better than no training.
Clean & Press ( always strict )
128 lbs 2 sets x 5
158 x 5
Clean High Pull, 220 lbs 2 x 5 reps (bar height and speed better on second set; need for 1-2 lighter sets before)
Deadlift, 290 lbs 2 x 5 reps
I came very late at night. This 20-minute session did me some good. Better than no training.
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Saturday, October 8th
Clean & Press (strict)
85 lbs 2 x 5 reps
128 lbs 2 x 5
148 x 5
158 5 x 5
Clean High Pull
220 lbs 2 x 5 reps
240 x 3 (no point doing this after two fives; the fatigue makes me think I'm not as powerful as I actually am; a third set at 220 would have served me better; if I want to use 240 for 3s, I'll only do 3s at the lighter weights; doing fives quickly drains power in these quick lifts)
Deadlift
280 x 5
370 lbs 7 x 3 reps (doing 3s with no less than 20 total reps)
Clean & Press (strict)
85 lbs 2 x 5 reps
128 lbs 2 x 5
148 x 5
158 5 x 5
Clean High Pull
220 lbs 2 x 5 reps
240 x 3 (no point doing this after two fives; the fatigue makes me think I'm not as powerful as I actually am; a third set at 220 would have served me better; if I want to use 240 for 3s, I'll only do 3s at the lighter weights; doing fives quickly drains power in these quick lifts)
Deadlift
280 x 5
370 lbs 7 x 3 reps (doing 3s with no less than 20 total reps)
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Saturday, August 12th -- Back from a month-plus layoff
Snatch Pull
128 lbs x 3 x 2 sets
158 x 3, 178 x 3, 200 x 3, 220 x 3, 240 x 3 (starting out easy -- these pulls felt fine)
Farmer's Deadlifts standing on 1.5-inch deficit (DL with Farmer's Walk handles) Now that I'm warmed-up with those snatch pulls, it's time to do a heavy, basic-power lift. I'll start a cycle of these trap-bar type deadlifts and reap some benefits on lower-body strength.
400 lbs (200 per hand) x 5 reps... Shit, I'm rusty!
440 lbs x 3 x 4 sets --- I had planned for 5 sets, but they felt really heavy. I'm definitely rusty. I can move 400 lbs well, so I'll do some ground work on sets of 4-6 with 400 before going back to 440.
Stiff-legged Deadlifts (strong hams = strong DL)
280 lbs x 5 x 5 sets -- starting back with something easy.
Snatch Pull
128 lbs x 3 x 2 sets
158 x 3, 178 x 3, 200 x 3, 220 x 3, 240 x 3 (starting out easy -- these pulls felt fine)
Farmer's Deadlifts standing on 1.5-inch deficit (DL with Farmer's Walk handles) Now that I'm warmed-up with those snatch pulls, it's time to do a heavy, basic-power lift. I'll start a cycle of these trap-bar type deadlifts and reap some benefits on lower-body strength.
400 lbs (200 per hand) x 5 reps... Shit, I'm rusty!
440 lbs x 3 x 4 sets --- I had planned for 5 sets, but they felt really heavy. I'm definitely rusty. I can move 400 lbs well, so I'll do some ground work on sets of 4-6 with 400 before going back to 440.
Stiff-legged Deadlifts (strong hams = strong DL)
280 lbs x 5 x 5 sets -- starting back with something easy.
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Monday August 14th
One-arm Press
Right Arm... 54 lbs x 3 x 3 sets, 64 x 1, 74 x 1, 84 x 1, 79 x 2 x 7 sets, x 3 x 1 set
Left Arm... 54 lbs x 3 x 3 sets, 64 x 5, 74 x 7, 64 x 5 x 3 sets
Clean High Pulls
178 lbs x 3 x 2 sets
200 x 3
220 x 3 x 3 sets (good training weight for light pulls)
One-arm Press
Right Arm... 54 lbs x 3 x 3 sets, 64 x 1, 74 x 1, 84 x 1, 79 x 2 x 7 sets, x 3 x 1 set
Left Arm... 54 lbs x 3 x 3 sets, 64 x 5, 74 x 7, 64 x 5 x 3 sets
Clean High Pulls
178 lbs x 3 x 2 sets
200 x 3
220 x 3 x 3 sets (good training weight for light pulls)
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dlocas7
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- Posts: 210
- Joined: Fri Aug 21, 2020 11:16 pm
- Age: 51
Re: Old-School Barbell Lifts!
Wednesday August 16th
Dumbbell Press (parallel grip, two-hand lift)
54 pounders x 5 x 3 sets
69's x 5 x 5 --- There's no point in lifting heavy without building back a sound base first. I'm doing a cycle of dumbbell presses because my elbows flare up in pain whenever I try to train any kind of barbell pressing with consistency. I'll alternate dumbbell presses with muscle cleans (they give light work to triceps and are amazing for building up the rear delts, upper back and traps).
My flank muscles are killing me after Monday's one-arm pressing. Rusty! I was supposed to do some snatch pulls as warm-up for some Farmer's Deadlifts at 400 lbs for sets of 5, but I'll have to wait until Saturday. I train three times a week, full body with heavy, medium and light sessions.
Dumbbell Press (parallel grip, two-hand lift)
54 pounders x 5 x 3 sets
69's x 5 x 5 --- There's no point in lifting heavy without building back a sound base first. I'm doing a cycle of dumbbell presses because my elbows flare up in pain whenever I try to train any kind of barbell pressing with consistency. I'll alternate dumbbell presses with muscle cleans (they give light work to triceps and are amazing for building up the rear delts, upper back and traps).
My flank muscles are killing me after Monday's one-arm pressing. Rusty! I was supposed to do some snatch pulls as warm-up for some Farmer's Deadlifts at 400 lbs for sets of 5, but I'll have to wait until Saturday. I train three times a week, full body with heavy, medium and light sessions.